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Best Fiber Supplements: Types, Benefits & Risks

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Fiber is a complex carbohydrate that the human does not digest. It contains several benefits for human health. Usually, people get the dose of fiber from food items. Also, they take supplements to get enough amount of fiber.

Because it contains a massive range of health perks, it can help lower cholesterol levels, keep the blood sugar level stable, and help in weight loss. Here you will discover the benefits and more about fiber supplements.

What Is Fiber?

Fiber is a plant-based nutrient, which is also known as the roughage or bulk. It is also a kind of carbs but unlike other carbs. When people eat fiber, it can’t be broken down into digestible molecules. So fiber doesn’t digest into the body, but it passes through the intestinal tract relatively intact. Therefore, on this journey, fiber needs to do a lot of work.

You can get fiber from plant-based foods such as fruits, vegetables, grains, nuts, seeds, and legumes. Another form of fiber called chitin has found in crustaceans shells like crab, shrimp, and lobster. Few kinds of fibers are soluble in the water, and others are insoluble.

The soluble fibers can slow down your digestion and help to absorb the nutrients from foods. In comparison, the insoluble fibers can add bulk to your stool. Also, it helps the stool to pass more quickly through the intestines. If you want to get fiber supplements before going to the drugstore, there are many things you need to know about these supplements.

Types of Fiber Supplements

Before using these supplements, you need to talk to your doctor first to know which type is right for your health. All those supplements come in the form of capsules, powders, and chewable tablets. They contain what is called functional fiber that may be derived from natural sources or prepared in the lab.

There is some type of gastrointestinal distress, and the primary cause of distress is constipation. It’s one of the most complained issues by the people. And the higher rate of gastrointestinal distress in people is that they consume only 50% amount of recommended daily intake of fiber.

The recommended daily intake of fiber is about 25 g for women and 38 g for men. If someone has a deficiency of fiber, fiber supplements can be an excellent way to boost fiber intake. There are two kinds of fiber that are soluble and insoluble. Here are some best fiber supplements you can take with the recommendation of a doctor.

  1. Benefiber Original

Benefiber is a fiber supplement that comes in powder form. It’s a clear, taste-free, and completely dissolvable prebiotic fiber supplement. This supplement is excellent for the digestive health of humans. Also, it’s a 100% pure and natural supplement made from wheat dextrin. Wheat dextrin is extracted from the starch of wheat and a kind of soluble fiber. This fiber supplement is gluten-free, sugar-free, and taste-free. You can add 2 tbsp of Benefiber in 4-8 oz of fluid three times a day.

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  1. Garden of Life Raw Organic Fiber

This organic fiber is a natural and organic fiber supplement. It’s a beneficial supplement that can help to relieve occasional constipation, support a healthy balance of gut flora, manage regular bowel movements, support heart health, manage healthy blood sugar, and keep your cholesterol level with a healthy range.

This fiber supplement contains flaxseed meal and sprout, Amarnath sprout, quinoa sprout, chia seeds and sprout, millet sprout, buckwheat sprout, pumpkin seeds sprouts, and coconut flour. Moreover, this fiber supplement is unflavored, gluten-free, and suitable for the vegan, keto, and paleo diet.

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  1. Heather’s Tummy Fiber Acacia Senegal Pouch

This supplement is a soluble fiber supplement that has an organic acacia powder or gum arabic. This supplement can also increase the beneficial gut flora, not cause and may prevent the bloating or gas, and it’s safe for children and daily life long use. It is also recommended that people start taking a small dose of this supplement and gradually increase their dosage. This may cause of ease in digestive issues that may occur from a sudden increase in fiber.

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  1. Fibercon

Fibercone fiber supplement may help to get relief from constipation. Also, this supplement can help to manage regular bowel movements. This supplement contains calcium polycarbophil, and it’s a synthetic component that acts as a bulk-forming laxative in the body.

CPC can absorb the water and move through the whole body undigested and adding bulk and moisture to the stools. People can take the dose of this supplement with 8 oz of water. Also, try to avoid taking this supplement if you have any issues while swallowing.

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  1. Metamucil Sugar-Free Orange Smooth Powder

Metamucil sugar-free fiber supplement is gluten-free and has orange flavor powder. Also, this supplement contains psyllium husk fiber. People can use 1 or 2 tbsp of powder with 8 oz of water. Take this product without enough fluid that may cause choking. Moreover, this supplement can help control appetite, maintain healthy blood sugar, and lower cholesterol levels.

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Benefits of Fiber

Here are some benefits of fiber for human health.

  • Digestion

Fiber can help to improve digestion by increasing stool bulk and regularity. It’s probably the best benefit of fiber. According to an expert, a high fiber diet help to prevent the risks of hemorrhoids and diverticulitis.

  • Heart Health

A registered dietitian suggests that fiber can helps to lower cholesterol levels. Our digestive process needs bile acid that is made partly with cholesterol. As you feel your digestion improves, our liver pulls cholesterol from the blood to make more bile acid.

  • Blood Sugar Regulation

The increased amount of fiber intakes can help to reduce blood glucose levels. HbA1c refers to the hemoglobin that occurs when protein in the blood is mixed with blood sugar. Also, it’s associated with an increased risk of diabetes complications. Soluble fiber is good for this benefit.

  • Possible Cancer Prevention

An institute suggests that a high fiber diet may not reduce the risk to a clinically significant degree. Another institute founds an association between cereal fiber and whole-grain intake. Also, it can lower cholesterol cancer. An animal study founds that fiber may not cause this benefit if people possess the right kind and amount of gut bacteria.

  • Longevity

Some scientists said that fiber could actually help people to live longer. A meta-analysis of some relevant studies concluded that high fiber intakes might reduce the risks of morality. Another recent research suggests that the cereal fiber from the foods like whole grains bread, cereal, and pasta, are especially effective.

Side Effects of Fiber Supplements

When a person suddenly changes the eating amount of fiber, it can lead them to some digestive symptoms like gas and bloating. If a person wants to take the fiber supplement can test out the small amount of fiber first, then gradually increase the dose to avoid the side effects.

Fiber may not help everyone with bowel regularity and digestive symptoms. People who have some digestive issues like irritable bowel syndrome may find that the symptoms are worse when they take the supplements of fiber. Few types of fiber supplements can cause irritation in the gut lining.

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